Weight Hacking – Week 2 Update

Week two of weight hacking is done.  It’s time to review how the week went.  Like last week, we will review and learn from this week using a scrum sprint review and retrospective.  For a brief description of scrum and why we are using a common software development framework to review weight loss, see Weight Hacking – Week 1.

Review

Body Progress

Over the next six weeks, the weekly changes will be less drastic.  I am happy with where I am after week 2.

NOTE: Weight loss does not result in body-hair loss.  The Day 7 picture landed just after a monthly “maintenance cycle”.

Week 2 - Day 1

Week 2 – Day 1

Week 2 - Day 7

Week 2 – Day 7

Weight Loss Progress

NOTE: I weighed myself first thing each morning.  Number one was to go #1.  Number two was to step on the scale.  I logged my daily weight in MyFitnessPal.

Week 2 - Day 1

Week 2 – Day 1

Week 2 - Day 7

Week 2 – Day 7

As expected, the scale bounced around during the week but trended towards down.  The reason I weigh every morning is to keep myself in check.  This is a quantitative daily assessment of what happened yesterday.  I wake up and face the scale.  I look at the number and think back to what happened yesterday.  If this number results in stress, I channel that stress to action.  I plan better or vow to stick to the plan better.  I plan to substitute a meal with a protein shake or to go for a morning run.  I see slippage as a balance on a credit card.  It needs to be paid off and it will not go away on its own.  Action is required.

Week 2 Weight Graph

Week 2 Weight Graph

 

Food and Exercise Log

The food and exercise log is a lot of information.  To save you from scrolling past it to get to the retrospective, the food and exercise log is provided as Review Appendix A – Food and Exercise Log below.

Retrospective

What went well?

  • Losing weight: I dropped 3.4 lbs this week for a total loss of 10.6 lbs.
  • eMeals: Buying groceries for the week on eMeals was, once again, a success.  We buy groceries on Sunday and start the meals with lunch or dinner on that Sunday.
  • Darebee: I am still enjoying the Darebee 3,000 Squats 1,000 Push ups Challenge.  The daily push ups have reached 60 and the daily squats have reached 200.  This is a quick and easy way to build momentum.
    darebee_week2_day7

    Week 2 – Day 7: Darebee Challenge Progress

     

  • Pact: I completed my first Pact of running three times a week for 30 minutes.  I didn’t take a $5 hit for any missed sessions.  My $1.50 reward is on its way!  I think I’ll start an “equipment fund” and save up for 50% the cost of a pair of running shoes or Lululemon shorts.
  • Planning:  There were a few times where planning helped me stay on track.  Before two restaurant outings this week, I scouted the restaurant’s online menu for options in advance to eliminate a spontaneous “bad choice”.  I also downed 1/2 a protein shake 15 minutes before leaving to prevent the urge to snack on pre-meal freebies like chips and bread.  Before a road trip to Dallas, I packed up some MCT oil powder and two protein shakes.  While my co-pilot enjoyed McDonalds and Chick-fil-a, I enjoyed some Bulletproof Coffee and a shake.  Editor’s Note: The co-pilot was not Leah.
  • Cold Bath: On Wednesday, I took a cold bath a lunch instead of exercise.  I ran the bath using only cold water, started on audiobook on speaker and jumped in for 25 minutes.  The first 30 seconds was rough.  After that, I wasn’t really cold, but I was constantly shivering, sometimes comically.  Shivering in cold is a no-impact way to burn 100 calories per 15 minutes.  I learned this on accident during a jiu jitsu weight-cut where three hours at an indoor water park experiencing water heater problems resulted in much lower than expected number on the scale the following morning.

What didn’t go so well?

  • Daily Calories:  Not considering exercise adjustment, I ran high in my daily calories a few times.  If I want to stay under 1,500/day, I’ll need to keep a closer eye on the calories on individual ingredients going into meals.  The closer I get to my goal of 165 lbs, the closer I will need to stick to this limit.

    Week 2 Non-Adjusted Daily Calories

    Week 2 Non-Adjusted Daily Calories

What have I learned?

  • Three 30-minute run sessions are possible: The Pact requirement of running three times a week for 30 minutes made me find a way to make it happen.  There was even a 6 am session during 30-degree weather.  It’s just enough incentive to get me out the door.  I don’t need to run at lunch to get all three sessions in.
  • Calorie restriction prevents sleeping in: On the weekends, I don’t usually set my alarm.  My natural cycle wakes me up at about 6 am.  Sometimes I hear it raining or remember that today’s calendar is otherwise clear and I go back to sleep.  Now my natural sleep cycle wakes me up at about 4:30 am (my usual weekly wake-up time).  I often wake up a few minutes before my alarm goes off.  I wake up because I am hungry.  This is a great motivator to get out of bed.  My daily calories are at 0!  I get to eat bacon!  Let’s go!  I know how important sleep is to mental and physical recovery, but too much is a waste for me.  I don’t feel sleepy throughout the day, so I think this hunger-driven attitude towards waking up is a good thing.

What still puzzles me?

  • Could I start a strength program without adding mass? I am interested in putting on muscle mass during the next 6 weeks.  However, I missing moving weights and would like a short strength-based session a few times a week.  To build long, lean muscle, I will need low-medium weight loads at high reps.  I will try adding a few 5-minute kettlebell swing sessions a week.  We’ll see if the itch is scratched.

Conclusion

Week 2 is done.  I’d love to see your reviews and retrospectives.  Please share your progress in the comments here or in the Weight Hackers Facebook group.  The Facebook group is open.  Please join in the conversation and support get support from fellow weight hackers.

-James Wansley
BODYHACKER

Links

Join the Weight Hackers Facebook Group
Read the Weight Hacking Overview post
Read the Week 1 Update
Read the Week 2 Update <– You are here
Read the Week 3 Update
Read the Week 4 Update
Read the Week 5 Update
Read the Week 6 Update
Read the Week 7 Update
Read the Week 8 Update

 

Review Appendix A – Food and Exercise Log

The following was tracked via MyFitnessPal

January 8, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Eggs – Fried (whole egg), 2 large 185 1g 14g 13g 420mg 188mg 1g 0g
Oil – Olive, 0.25 tablespoon 30 0g 3g 0g 0mg 0mg 0g 0g
brookshires – thick bacon, 2 slices 90 0g 7g 6g 20mg 300mg 0g 0g
Folgers – Breakfast Blend Coffee, 16 oz. 10 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 1 scoop 60 1g 7g 0g 0mg 10mg 0g 1g
Lunch
Olive Oil – Extra Virgin, First Cold Press, 0.25 tbsp (15ml) 30 0g 4g 0g 0mg 0mg 0g 0g
Onions – Raw, 0.25 medium (2-1/2″ dia) 12 3g 0g 0g 0mg 1mg 1g 0g
Peppers, Red Bell, Generic – Peppers, Red, 0.25 pepper 12 1g 0g 0g 0mg 1mg 2g 1g
Applegate – Hotdog- Uncured Beef, 3 hotdog 270 0g 21g 18g 75mg 840mg 0g 0g
Giant – Romaine Hearts, 18 leaves raw (85g) 45 9g 0g 3g 0mg 15mg 3g 6g
Clint’s – Texas Salsa – Medium, 2 Tbsp 10 2g 0g 0g 0mg 80mg 1g 0g
Cilantro – Chopped, 0.13 cup 1 0g 0g 0g 0mg 1mg 0g 0g
Dinner
Sliced Almonds – Sliced Almonds, 0.13 cup(s) 106 4g 90g 40g 0mg 2mg 7g 2g
Rotisserie chicken – Rotisserie Chicken, 3 oz 170 1g 11g 15g 60mg 620mg 1g 0g
Publix – Chopped Romaine Lettuce, 3 oz (85g/about 2 cups) 15 3g 0g 1g 0mg 5mg 1g 2g
Medium – – Cucumber, 0.25 medium cucumber 12 3g 0g 1g 0mg 2mg 1g 1g
Filippo Berio – Olive Oil, 2 Tbsp 240 0g 28g 0g 0mg 0mg 0g 0g
Nakano – Rice Vinegar, 0.5 tblsp 10 3g 0g 0g 0mg 120mg 3g 0g
Sauce – Kikkoman – Soy Sauce, 0.5 tablespoon 5 1g 0g 1g 0mg 460mg 0g 0g
Generic – Fresh Grated Ginger, 100 gram 80 5g 0g 1g 0mg 4mg 0g 1g
Honey – Shoprite, 0.13 Tablespoon 8 2g 0g 0g 0mg 0mg 2g 0g
Garlic – Garlic, 0.25 clove 1 0g 0g 0g 0mg 0mg 0g 0g
Oil – Olive, 0.25 tablespoon 30 0g 3g 0g 0mg 0mg 0g 0g
Herbs – Green Onion, Raw, 2 stalk (15g) 10 2g 0g 1g 0mg 4mg 1g 1g
Garlic – Garlic, 0.5 clove 3 0g 0g 0g 0mg 0mg 0g 0g
Walmart – Tomato, 0.25 tomato 6 1g 0g 0g 0mg 2mg 1g 0g
Campbell’s – Low Sodium Chicken Broth, 1.13 cup 17 1g 0g 2g 0mg 641mg 1g 0g
Mccormick – Ground Cumin, 0.25 tsp 2 0g 0g 0g 0mg 0mg 0g 0g
Mccormick Perfect Pinch Mexican – Seasoning, 0.25 tsp 0 0g 0g 0g 0mg 50mg 0g 0g
Walmart – Seasoned Rotisserie Chicken, 3 oz 160 1g 10g 17g 55mg 660mg 0g 0g
Julies Raw – Avacodo, 0.33 avacodo 107 1g 10g 1g 0mg 5mg 0g 2g
Spice – Cilantro, 0.13 cup 0 0g 0g 0g 0mg 0mg 0g 0g
Limes, raw, 0.25 fruit (2″ dia) 5 2g 0g 0g 0mg 0mg 0g 0g
Snacks
Nature’s Best Isopure – Strawberries & Cream (In Grams), 93 g 315 0g 2g 75g 8mg 480mg 0g 0g
TOTAL: 2,057 47g 210g 195g 638mg 4,491mg 26g 17g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6 mph (10 min mile) 403 33
Garmin Connect calorie adjustment 0 1
Strength Training
Pushups 5 10 179
TOTALS: 403 34 5 10 179

January 9, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Eggs – Fried (whole egg), 2 large 185 1g 14g 13g 420mg 188mg 1g 0g
Oil – Olive, 0.25 tablespoon 30 0g 3g 0g 0mg 0mg 0g 0g
brookshires – thick bacon, 2 slices 90 0g 7g 6g 20mg 300mg 0g 0g
Folgers – Breakfast Blend Coffee, 16 oz. 10 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 1 scoop 60 1g 7g 0g 0mg 10mg 0g 1g
Lunch
Oil – Olive, 0.25 tablespoon 30 0g 3g 0g 0mg 0mg 0g 0g
Herbs – Green Onion, Raw, 2 stalk (15g) 10 2g 0g 1g 0mg 4mg 1g 1g
Garlic – Garlic, 0.5 clove 3 0g 0g 0g 0mg 0mg 0g 0g
Walmart – Tomato, 0.25 tomato 6 1g 0g 0g 0mg 2mg 1g 0g
Campbell’s – Low Sodium Chicken Broth, 1.13 cup 17 1g 0g 2g 0mg 641mg 1g 0g
Mccormick – Ground Cumin, 0.25 tsp 2 0g 0g 0g 0mg 0mg 0g 0g
Mccormick Perfect Pinch Mexican – Seasoning, 0.25 tsp 0 0g 0g 0g 0mg 50mg 0g 0g
Walmart – Seasoned Rotisserie Chicken, 3 oz 160 1g 10g 17g 55mg 660mg 0g 0g
Julies Raw – Avacodo, 0.33 avacodo 107 1g 10g 1g 0mg 5mg 0g 2g
Spice – Cilantro, 0.13 cup 0 0g 0g 0g 0mg 0mg 0g 0g
Limes, raw, 0.25 fruit (2″ dia) 5 2g 0g 0g 0mg 0mg 0g 0g
Dinner
Walmart – New York Strip, 6 oz. 390 0g 27g 35g 98mg 83mg 0g 0g
asparigus – asparigus, 4 oz 40 5g 0g 3g 0mg 0mg 3g 3g
Spice World – Squeeze Organic Garlic, 7.5 g (1 tsp) 8 2g 0g 0g 0mg 0mg 0g 0g
Naturesweet – Glorys Tomatoes, 2 oz(s) 17 3g 0g 1g 0mg 0mg 3g 1g
Olive Oil – Extra Virgin, First Cold Press, 0.5 tbsp(s) 59 0g 7g 0g 0mg 0mg 0g 0g
Parsley, fresh, 0.13 cup chopped 3 0g 0g 0g 0mg 4mg 0g 0g
Great Value – Chicken Broth (Reduced Sodium) 32 oz, 1.5 fluid ounce 2 0g 0g 0g 0mg 105mg 0g 0g
Snacks
Nature’s Best Isopure – Strawberries & Cream (In Grams), 93 g 315 0g 2g 75g 8mg 480mg 0g 0g
TOTAL: 1,549 20g 90g 154g 601mg 2,532mg 10g 8g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Garmin Connect calorie adjustment 0 1
Strength Training
Squats Bodyweight 16 10
TOTALS: 0 1 16 10 0

January 10, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Eggs – Fried (whole egg), 2 large 185 1g 14g 13g 420mg 188mg 1g 0g
Oil – Olive, 0.25 tablespoon 30 0g 3g 0g 0mg 0mg 0g 0g
Folgers – Breakfast Blend Coffee, 16 oz. 10 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 1 scoop 60 1g 7g 0g 0mg 10mg 0g 1g
Walmart – Pork Chops, 4 oz 130 0g 5g 23g 55mg 210mg 0g 0g
Spinach – Raw, 0.5 cup 3 1g 0g 0g 0mg 12mg 0g 0g
Clint’s – Texas Salsa – Medium, 1 Tbsp 5 1g 0g 0g 0mg 40mg 1g 0g
Lunch
Spice World – Squeeze Organic Garlic, 7.5 g (1 tsp) 8 2g 0g 0g 0mg 0mg 0g 0g
Naturesweet – Glorys Tomatoes, 2 oz(s) 17 3g 0g 1g 0mg 0mg 3g 1g
Olive Oil – Extra Virgin, First Cold Press, 0.5 tbsp(s) 59 0g 7g 0g 0mg 0mg 0g 0g
Parsley, fresh, 0.13 cup chopped 3 0g 0g 0g 0mg 4mg 0g 0g
Great Value – Chicken Broth (Reduced Sodium) 32 oz, 1.5 fluid ounce 2 0g 0g 0g 0mg 105mg 0g 0g
Walmart – New York Strip, 4 oz. 260 0g 18g 23g 65mg 55mg 0g 0g
asparigus – asparigus, 3 oz 30 4g 0g 2g 0mg 0mg 2g 2g
Dinner
Walmart – New York Strip, 6 oz. 390 0g 27g 35g 98mg 83mg 0g 0g
asparigus – asparigus, 4 oz 40 5g 0g 3g 0mg 0mg 3g 3g
Spice World – Squeeze Organic Garlic, 7.5 g (1 tsp) 8 2g 0g 0g 0mg 0mg 0g 0g
Naturesweet – Glorys Tomatoes, 2 oz(s) 17 3g 0g 1g 0mg 0mg 3g 1g
Olive Oil – Extra Virgin, First Cold Press, 0.5 tbsp(s) 59 0g 7g 0g 0mg 0mg 0g 0g
Parsley, fresh, 0.13 cup chopped 3 0g 0g 0g 0mg 4mg 0g 0g
Great Value – Chicken Broth (Reduced Sodium) 32 oz, 1.5 fluid ounce 2 0g 0g 0g 0mg 105mg 0g 0g
Snacks
Folgers – Breakfast Blend Coffee, 16 oz. 10 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 1 scoop 60 1g 7g 0g 0mg 10mg 0g 1g
Nature’s Best Isopure – Strawberries & Cream (In Grams), 93 g 315 0g 2g 75g 8mg 480mg 0g 0g
TOTAL: 1,706 24g 97g 176g 646mg 1,306mg 13g 9g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Garmin Connect calorie adjustment 0 1
Strength Training
Pushups 5 10 179
TOTALS: 0 1 5 10 179

January 11, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Bacon – Bacon, 2 pieces 80 1g 7g 5g 15mg 320mg 1g 0g
splenda – Splenda, 1 pkg 4 1g 0g 0g 0mg 0mg 0g 0g
Eggs – Fried (whole egg), 2 large 185 1g 14g 13g 420mg 188mg 1g 0g
Folgers – Breakfast Blend Coffee, 16 oz. 10 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 1 scoop 60 1g 7g 0g 0mg 10mg 0g 1g
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
Lunch
Panera – Greek Salad with Shrimp, 4 cups 613 17g 44g 40g 287mg 1,840mg 5g 5g
Dinner
Flounder – Flounder, 4 ounces 120 0g 6g 17g 55mg 290mg 0g 0g
Great Value – Apple Cider Vinegar, 0.25 tablespoon 0 0g 0g 0g 0mg 0mg 0g 0g
Lemon Juice – Fresh Squeezed, 0.5 tbls 2 1g 0g 0g 0mg 0mg 0g 0g
Basil, fresh, 0.13 cup(s) 1 0g 0g 0g 0mg 0mg 0g 0g
Spice World – Squeeze Organic Garlic, 2.5 g (1 tsp) 3 1g 0g 0g 0mg 0mg 0g 0g
Olive Oil – Extra Virgin, First Cold Press, 0.13 cup(s) 237 0g 28g 0g 0mg 0mg 0g 0g
Diamond of California – Chopped Pecans, 0.13 Cup 105 2g 11g 2g 0mg 0mg 1g 2g
Marketplace – Organic Spring Mix, 35.5 g (5oz) 9 1g 0g 1g 0mg 21mg 0g 1g
Red Onion, 0.25 Cup, Chopped 4 1g 0g 0g 0mg 0mg 0g 0g
Fresh – Strawberries*, 3 ounce 27 7g 0g 1g 0mg 0mg 4g 2g
Great Value – Prepared Dijon Mustard, 0.5 tsp 3 0g 0g 0g 0mg 60mg 0g 0g
Snacks
Nature’s Best Isopure – Strawberries & Cream (In Grams), 31 g 105 0g 1g 25g 3mg 160mg 0g 0g
TOTAL: 1,570 34g 118g 104g 780mg 3,139mg 12g 11g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6 mph (10 min mile) 414 31
Garmin Connect calorie adjustment 0 1
Strength Training
Squats Bodyweight 17 10
TOTALS: 414 32 17 10 0

January 12, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Bacon – Bacon, 2 pieces 80 1g 7g 5g 15mg 320mg 1g 0g
splenda – Splenda, 1 pkg 4 1g 0g 0g 0mg 0mg 0g 0g
Eggs – Fried (whole egg), 2 large 185 1g 14g 13g 420mg 188mg 1g 0g
Folgers – Breakfast Blend Coffee, 16 oz. 10 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 1 scoop 60 1g 7g 0g 0mg 10mg 0g 1g
Brookshire’s – Swiss Cheese – Corrected, 1 slice 90 1g 6g 6g 20mg 45mg 0g 0g
Lunch
Spice World – Squeeze Organic Garlic, 7.5 g (1 tsp) 8 2g 0g 0g 0mg 0mg 0g 0g
Naturesweet – Glorys Tomatoes, 2 oz(s) 17 3g 0g 1g 0mg 0mg 3g 1g
Olive Oil – Extra Virgin, First Cold Press, 0.5 tbsp(s) 59 0g 7g 0g 0mg 0mg 0g 0g
Parsley, fresh, 0.13 cup chopped 3 0g 0g 0g 0mg 4mg 0g 0g
Great Value – Chicken Broth (Reduced Sodium) 32 oz, 1.5 fluid ounce 2 0g 0g 0g 0mg 105mg 0g 0g
Walmart – New York Strip, 4 oz. 260 0g 18g 23g 65mg 55mg 0g 0g
asparigus – asparigus, 3 oz 30 4g 0g 2g 0mg 0mg 2g 2g
Swiss – Swiss, 1 serving 106 2g 8g 8g 0mg 0mg 0g 0g
Dinner
Wal-Mart – Ground beef, 4 oz 270 0g 21g 20g 70mg 75mg 0g 0g
Olive Oil – Extra Virgin, First Cold Press, 0.5 tbsp(s) 59 0g 7g 0g 0mg 0mg 0g 0g
Land O’ Lakes – Unsalted Sweet Butter, 0.75 Tbsp 75 0g 8g 0g 23mg 0mg 0g 0g
Wegmans – White Mushrooms Sliced, 4 oz 27 4g 0g 4g 0mg 7mg 1g 1g
Mccormick – Ground Thyme, 1/4 tsp 0 0g 0g 0g 0mg 0mg 0g 0g
Spice World – Squeeze Organic Garlic, 2.5 g (1 tsp) 3 1g 0g 0g 0mg 0mg 0g 0g
Red Wine Dry – Ash – Wine, 2 oz 30 5g 1g 0g 0mg 0mg 0g 0g
Great Value – Worcestershire Sauce, 0.25 tsp 1 0g 0g 0g 0mg 16mg 0g 0g
Herbs – Green Onion, Raw, 1 stalk (15g) 5 1g 0g 0g 0mg 2mg 0g 0g
Broccoli, raw, 0.25 lb(s) 39 8g 0g 3g 0mg 37mg 2g 3g
Oil – Extra Virgin Olive Oil., 0.75 tablespoon 90 0g 11g 0g 0mg 0mg 0g 0g
Star – White Wine Vinegar, 1.75 Tbsp. (15 mL) 0 0g 0g 0g 0mg 0mg 0g 0g
Great Value – Prepared Dijon Mustard, 0.5 tsp 3 0g 0g 0g 0mg 60mg 0g 0g
Spice World – Squeeze Organic Garlic, 2.5 g (1 tsp) 3 1g 0g 0g 0mg 0mg 0g 0g
Snacks
Folgers – Breakfast Blend Coffee, 16 oz. 10 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 1 scoop 60 1g 7g 0g 0mg 10mg 0g 1g
TOTAL: 1,589 37g 122g 85g 613mg 934mg 10g 9g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Cold water bath (shivering) 175 25
Garmin Connect calorie adjustment 0 1
Strength Training
Pushups 6 10 179
TOTALS: 175 26 6 10 179

January 13, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
splenda – Splenda, 1 pkg 4 1g 0g 0g 0mg 0mg 0g 0g
Eggs – Fried (whole egg), 2 large 185 1g 14g 13g 420mg 188mg 1g 0g
Folgers – Breakfast Blend Coffee, 16 oz. 10 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 1 scoop 60 1g 7g 0g 0mg 10mg 0g 1g
Bacon – Bacon, 1 1/2 pieces 60 1g 5g 4g 11mg 240mg 1g 0g
Brookshire’s – Swiss Cheese – Corrected, 1 slice 90 1g 6g 6g 20mg 45mg 0g 0g
Lunch
Spice World – Squeeze Organic Garlic, 7.5 g (1 tsp) 8 2g 0g 0g 0mg 0mg 0g 0g
Naturesweet – Glorys Tomatoes, 2 oz(s) 17 3g 0g 1g 0mg 0mg 3g 1g
Olive Oil – Extra Virgin, First Cold Press, 0.5 tbsp(s) 59 0g 7g 0g 0mg 0mg 0g 0g
Parsley, fresh, 0.13 cup chopped 3 0g 0g 0g 0mg 4mg 0g 0g
Great Value – Chicken Broth (Reduced Sodium) 32 oz, 1.5 fluid ounce 2 0g 0g 0g 0mg 105mg 0g 0g
Walmart – New York Strip, 4 oz. 260 0g 18g 23g 65mg 55mg 0g 0g
asparigus – asparigus, 3 oz 30 4g 0g 2g 0mg 0mg 2g 2g
Dinner
Mission – Chicharrones (Pork Rinds) – Plain, 0.5 oz. (14g) 80 0g 5g 9g 20mg 270mg 0g 0g
Sargento – Reduced Fat Swiss Cheese, 1 slice (21g) 60 1g 4g 7g 15mg 30mg 0g 0g
General, Large Avacado 201g – Large Avacado 201g, 0.5 Avacado 201g 161 2g 15g 2g 0mg 7mg 1g 7g
Starbucks – Chicken Ceasar Salad, 1 salad 340 10g 25g 19g 65mg 910mg 4g 3g
Snacks
Nature’s Best Isopure – Strawberries & Cream (In Grams), 62 g 210 0g 1g 50g 5mg 320mg 0g 0g
TOTAL: 1,639 27g 107g 136g 621mg 2,184mg 12g 14g
EXERCISES Calories Minutes Sets Reps Weight
Strength Training
Squats Bodyweight 18 10
Kettlebell Swings 7 15 50
TOTALS: 0 0 25 25 50

January 14, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
splenda – Splenda, 1 pkg 4 1g 0g 0g 0mg 0mg 0g 0g
Folgers – Breakfast Blend Coffee, 16 oz. 10 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 1 scoop 60 1g 7g 0g 0mg 10mg 0g 1g
Mcdonald’s – Sausage Patty, 1 serving (3.4 oz) 170 1g 15g 7g 30mg 340mg 0g 0g
Mcdonalds Plain Cheese Slice – Mcdonalds, Cheese, Slice, 1 Slice 50 2g 4g 2g 15mg 200mg 1g 0g
Mars – Ham Slice, 1 slice 40 2g 1g 5g 15mg 390mg 1g 0g
Mcdonald’s – Scrambled Eggs, 2 egg 170 1g 11g 15g 520mg 180mg 0g 0g
Lunch
Chicfila – 8 Pc Grilled Chicken Nuggets, 8 pieces 140 4g 3g 23g 70mg 530mg 1g 0g
Quest – Mct Oil Powder, 1 scoop 60 1g 7g 0g 0mg 10mg 0g 1g
Folgers – Breakfast Blend Coffee, 16 oz. 0 0g 0g 0g 0mg 0mg 0g 0g
Dinner
Jeannie O Ground Turkey 85% Lean – Ground Turkey, 4 oz (4oz=1/2 cup) 220 0g 17g 19g 95mg 95mg 0g 0g
Spice World – Squeeze Organic Garlic, 2.5 g (1 tsp) 3 1g 0g 0g 0mg 0mg 0g 0g
Olive Oil – Extra Virgin, First Cold Press, 0.5 tbsp(s) 59 0g 7g 0g 0mg 0mg 0g 0g
Onions – Raw, 0.25 medium (2-1/2″ dia) 12 3g 0g 0g 0mg 1mg 1g 0g
Lime juice – Raw, 0.5 tbsp(s) 2 1g 0g 0g 0mg 0mg 0g 0g
Aldi – garden salad bowl , 25 gram 7 1g 0g 0g 0mg 2mg 1g 0g
Lettuce – Butter Leaf Lettuce, 1 cup shredded or chopped 55g 7 0g 0g 1g 0mg 3mg 1g 1g
Sweet Potato, 0.25 lb(s) 97 23g 0g 2g 0mg 62mg 5g 3g
Carrots, raw, 1 medium 25 6g 0g 1g 0mg 42mg 3g 2g
Dairy Pure – 2% Milk, 1 fluid ounce 33 3g 1g 2g 5mg 33mg 3g 0g
Land O Lakes – Sweet Cream Salted, 0.5 Tbsp 50 0g 6g 0g 15mg 45mg 0g 0g
Snacks
Nature’s Best Isopure – Strawberries & Cream (In Grams), 62 g 210 0g 1g 50g 5mg 320mg 0g 0g
TOTAL: 1,429 51g 80g 127g 770mg 2,263mg 17g 8g
EXERCISES Calories Minutes Sets Reps Weight
Strength Training
Pushups 6 10 179
TOTALS: 0 0 6 10 179

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